CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - MON, 19MAR12









Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal
.


1-2 rounds of 5-10 reps of:

  • Squat or Overhead Squat
  • AbMat or GHD Sit-up
  • Back-extension or Good Mornings
  • Pull-up
  • Ring Dip or HSPU
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:
  • Down and up
  • Elbows high and outside
  • Muscle snatch
  • Snatch land
  • Snatch drop
  • Hang power snatch
Snatch,3-2-1-1-1 @ 90-90-95% Followed By: Clean & Jerk,3-2-1-1-1 @ 90-90-95% Followed by: WOD: Workin' Man: For Time:
    Advanced
  • 25x Deadlifts (135/95#)
  • 50x Sledgehammer strikes
  • 100m Farmers walk (2x2/1.5 pood KBs)
  • 25x Power clean (135/95#)
  • 100m Yoke carry (135/95#)





    Rx
  • 15x Deadlifts (135/95#)
  • 25x Sledgehammer strikes
  • 100m Farmers walk (2x2/1.5 pood KBs)
  • 15x Power clean (135/95#)
  • 100m Yoke carry (135/95#)



    Intermediate
  • 15x Deadlifts (115/80#)
  • 25x Sledgehammer strikes
  • 100m Farmers walk (2x 1.5/1 pood KBs)
  • 15x Power clean (115/80#)
  • 100m Yoke carry (115/80#)



    Novice
  • 15x Deadlifts (95/65#)
  • 25x Sledgehammer strikes
  • 100m Farmers walk (2x1 pood/12kg pood KBs)
  • 15x Power clean (95/65#)
  • 100m Yoke carry (95/65#)

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